WOD / Blog
22 September 2023
Warm up: Coach’s Choice Strength/Skill: Back Rack Lunge 10 Minutes to Build to Today’s Heavy 10 (Alternating.) Stimulus/Focus: Get as heavy as you can. You’ll be coming out of the rack. Try to lunge forward if possible. Back Rack Lunge: 3 x 10 Stimulus/Focus: Use 90% for all three sets of 10. Lift on a […]
21 September 2023
Warm up: Coach’s Choice Strength/Skill: Ring Work: 15 Minutes to Work Skills on the Rings WOD: 15 Minute AMRAP 10 – 20 – 30 – … Double Unders 5 – 10 – 15 – … American Kettlebell Swings (1.5/1)(1/25#) 1 – 2 – 3 – … Wall Walks *Add 10 dubs, 5 KBs, and 1 […]
20 September 2023
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 4 x 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP over the six rounds. Lift on a 2-minute clock. WOD: 8 Rounds For Time (16 Minute Cap) 12 Single-Arm Overhead Squats (6 Left/6 Right) 12 Weighted Box Step Overs (24/20) […]
19 September 2023
Warm up: Coach’s Choice Strength/Skill: 3-Position Power Clean 10 Minutes to Find Your Heavy for the Day High Hang Power Clean Hang Power Clean Power Clean Stimulus/Focus: How heavy can you get?! 3-Position Power Clean: 10 x 1 High Hang Power Clean Hang Power Clean Power Clean Stimulus/Focus: Use 90% of today’s heavy. Complete one […]
18 September 2023
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 2 Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock. Gymnastics: Strict Handstand Push Ups Every 30 Seconds for 5 Minutes Stimulus/Focus: Choose a number that you can maintain for the entire five minutes. Scale to negatives or pike push ups off a box […]